10/16/23

10/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Split Jerk

A. Every :90 sec, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and receiving position
1-2) 65%
3-4) 70%
5-6) 75%
7-8) 80%

B. Three Sets for Max Calories
In a 3 min Window:
Cal Bike x :60 sec
Strict HSPU x :60 sec
Rest x :60 sec
*One total score of max reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In an 8 min Window:
Back Squat x 6
*Build as comfortable

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Burpee Step-Ups
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]